As grocery prices continue to rise and schedules grow busier, meal planning can become an increasingly daunting task. Balancing the need for nutritious eating with budgetary constraints is no longer just a skill but a vital necessity. In 2022,
the average annual prices for food consumed at home surged by 11.4% compared to the previous year. Below are some valuable tips to help you navigate this challenge, enabling you to stay committed to your health goals without breaking the bank.
Plan for success
Planning out what you will have for the week is crucial when it comes to meal planning. Meal planning is a powerful tool that empowers individuals to make informed choices about their nutrition, leading to overall health and success.
- Consider using a meal planning app such as “Mealime”, “Intent” or “Eat This Much” for inspiration and recipes that fit your needs and preferences.
- Make a list ahead of time and bring it with you to the grocery store. This will make it easier to stick to a plan and not deviate from it.
- Communicate with members of your household to ensure you are all on the same page for meals.
- Set a budget of how much you’d like to spend on food per month.
- Aim to use coupons for the food items you’re buying.
- Think about how much time you’d like to spend prepping a meal. Look at the estimated time listed on recipes and be realistic about how much time you’re willing to spend.
Prioritize your pantry
These nutrient-dense foods listed below serve as the foundation for numerous wholesome meals. Opt for budget-friendly canned goods, like low to no-added-sodium tomatoes and beans, as they have a long shelf life and can add depth to various dishes. Invest in a affordable and heart-healthy oils like
olive oil or
avocado oil for cooking and making dressings. Here are some other things to consider:
- Whole grains such as quinoa, brown rice, oats and amaranth
- Legumes such as lentils and beans
- Nut butters such as peanut butter, almond butter and sunflower butter
- Canned tuna, salmon and chicken
- Herbs and spices
- Shelf-stable unsweetened milk such as almond, oat or soy milk
- For plant-based folks: Soy curls, jackfruit and textured vegetable protein (TVP).
Additional Tip: When purchasing canned items aim for low or no-added-sodium. When looking at salt content on the back of the nutrition facts label, consider following the
5/20 rule where 5% daily value or less of a nutrient is considered to be low and 20% daily value or more of a nutrient is considered to be high. Rinse canned items under running water to
reduce the sodium content by up to 40%. Incorporating these practices can contribute to a healthier and more mindful approach to your dietary choices, ensuring a lower sodium intake and promoting overall well-being.
Maximize budget-friendly meal planning with smart freezer picks
Did you know that frozen fruit and vegetables are just as nutritious as fresh produce? The reality is that frozen produce, often picked at the peak of freshness, maintains its nutritional value remarkably well during the freezing process. Their convenience and extended shelf life make them a practical choice for those aiming to balance health and affordability.
Consider the following ideas with your produce:
- Frozen riced cauliflower for burrito bowls or adding into smoothies for extra veggies
- Frozen mixed vegetables added to stir-fry
- Sheet pan-roasted vegetables
- Smoothies with both vegetables and fruit.
Minimize food waste
Food waste in the United States food supply accounts for
30-40% of the food supply. Explore the following methods to cut down on food waste and make your budget more sustainable.
- Plan out your meals for the week and stick to the plan.
- Use the tops and stems of produce to make broth, pickled vegetables or a pesto.
- Create a composting system for fruit and vegetable scraps, coffee grounds, and eggshells. This not only reduces waste but also produces nutrient-rich compost for gardening.
- Organize your fridge and freezer and keep leftovers in the front where you can visually see them.
- Check out some additional apps that may help with food waste reduction such as “Too Good to Go” and “SuperCook”.
- Write a note or list of items you have in your fridge to help remind yourself what you have.
Harness the power of in-season produce
In-season produce is generally more abundant, leading to lower prices. Buying fruits and vegetables when they are in season can be more cost-effective, helping you stick to your budget.
Some in-season produce for winter include:
- Carrots, cabbage, potatoes, beets, turnips and winter squash
- Apples, oranges, lemons, grapefruit and pineapple
Check out other seasons
here.
Make more meat-free meals
Adopting meat-free or plant-based options in your diet can be an effective strategy to lower your overall food budget while promoting health and sustainability. For example, experiment with plant-based alternatives for meat like: Tofu, tempeh, beans, lentils soy curls or seitan.
Explore these delightful meat-free meal inspirations:
Vegan “Tuna” Melt
Vegan Smoky Black Bean & Buckwheat Chili
Tofu Breakfast Scramble
Find the best deals
- Use online platforms and price comparison websites to compare the prices of specific products across different retailers. This helps you identify the most cost- effective options.
- Utilize mobile apps designed for price comparison. Some apps allow you to scan barcodes or take pictures of products, providing instant price comparisons from various retailers.
- Join loyalty programs and earn rewards.
- Opt for generic or store-brand products instead of name brands. These alternatives are often more affordable and can be of comparable quality.
Meal prep for budget and efficiency
Batch cooking involves preparing larger quantities of meals at once, and freezing them, thus saving both time and money. Batch cooking offers a wide variety of benefits. Some of which include:
- Extended shelf life
- Less frequent grocery shopping
- Minimized ingredient waste: batch cooking helps you use up perishable ingredients before they go bad. This reduces the risk of food waste and ensures that you get the most out of your grocery purchases.
Utilize leftovers
Having leftovers is a valuable asset when it comes to meal-prepping on a budget. Leftover can help with:
- Reducing the need for convenience foods
- Saving time and energy
- Easier meal planning
- Reducing the frequency of eating out
Tap into your inner creative side and check out some additional ways to give those leftovers some extra love
here!
Eat more meals at home
Choosing to dine at home is a strategic and budget-friendly decision that brings a myriad of benefits beyond the immediate financial savings. When you opt for home-cooked meals, you take control of both your ingredients and expenditures. By planning and preparing meals within the comfort of your kitchen, you not only avoid the markups often associated with restaurant dining but also harness the power to buy in bulk and utilize leftovers. Explore these suggestions to enhance your upcoming homemade dining experience:
- Take your meal to the park for a picnic
- Have a backyard picnic
- Go to a friend’s house
Meal planning on a budget is a powerful and rewarding practice that not only safeguards your financial resources but also promotes healthier eating habits and reduces food waste. By adopting thoughtful strategies such as bulk buying, smart shopping and creative use of leftovers, you can transform your kitchen into a hub of cost-effective culinary excellence.
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